PHYSICAL SCREEN TEST PREP - ALPHA

Preparation for the Naval Special Warfare (NSW) Physical Screen Test (PST) is comprised of run training, calisthenics development, and swim sessions in the pool. These events should be trained all in the same day for three to four days per week for best results.

Each training session is comprised of a specific workout to keep the intensity varied and effective.

Alpha focuses on hard repeats for the run and swim, and ladder training for cal development. Bravo, Charlie, etc. consists of a different protocol.

The goal of these sessions is to crush a 500 yard Swim, maximum Push-ups in 2 minutes, max Sit-ups in 2 minutes, max Pull-ups without dismounting from the bar, and 1.5 mile Run.

The ideal training schedule layout is as follows...

AM Session

RUN

Anaerobic Interval Training/ 400-meter Repeats

General Warm-up

A. Run 10:00 @ EASY - MODERATE effort/ RPE 5-6 out of 10

Dynamic Warm-up

B1. World's Greatest Stretch

B2. Quad Pulls

B3. Butt Kicks

B4. Dynamic Side Lunges

B5. Hamstring Scoops

B6. Walking Frankensteins

Training

6-8 SETS

C. Run 400 Meters @ slightly faster than PST race pace - see comments

Rest the time it took you to run 400 meters

D. Cool Down and Static Stretch 

Coaching Comments:

RPE - Rate of Perceived Effort for the prescribed distance or time period with 10 being the greatest effort you can give.

PST Race Pace - Run 5-10 seconds faster per 400 meters than your PST split pace. For example, if you ran a 9-min 1.5-mile timed run you are averaging 1:30 per 400 meters for your splits. In this session, you would aim to run each repeat at 1:25. 

10 Minute Transition...

CALS

Ladders

A. Pull-ups-2 ladders x 1, 2, 3, 4 reps...until you cannot complete the next set up the ladder

Rest 30-60 seconds between sets up the ladder

Rest 3:00 between ladders

Record Reps

B. Push-ups-2 ladders x 2, 4, 6, 8 reps...until you cannot complete the next set up the ladder

Rest 30-60 seconds between sets up the ladder

Rest 3:00 between ladders

Record Reps

C. Sit-ups-2 ladders x 2, 4, 6, 8 reps...until you cannot complete the next set up the ladder

Rest 30-60 seconds between sets up the ladder

Rest 3:00 between ladders

Record Reps

Coaching Comments:

Use assistance on the Pull-ups to accumulate more volume as necessary.  

PM Session

SWIM

Anaerobic Interval Training

Warm-up

A1. Band Pull Apart-10

A2. Resistance Band Shoulder Dislocates-5

A3. Standing Trunk Rotations-10 reps each side alternating - Keep your stomach tight!

A4. Swim 200 Meters @ EASY - MODERATE effort/ RPE 5 out of 10

Training

5-8 SETS

B. Swim 100 Meters @ slightly faster than PST race pace 

Rest 1:00 between sets

C. Swim 300-500 Meters @ EASY - MODERATE effort/ RPE 5 out of 10

Coaching Comments:

RPE - Rate of Perceived Effort for the prescribed distance or time period with 10 being the greatest effort you can give.

PST Race Pace - Swim 5-10 seconds faster per 100 meters than your PST split pace. For example, if you swam a 10-min 500 meter timed swim you are averaging 2 min per 500 meters for your splits. In this session, you would aim to swim each repeat at 1:55.

Get Ready! Stay Ready!